Beginners are often attracted by the dazzling array of unarmed exercises, and feel very cool, but it is impossible to get started with unarmed exercises.
What kind of training is suitable for beginners to do unarmed training? Players should pay attention to three selection criteria when choosing.
Safety and simplicity are easy to understand. Beginners must choose actions with high safety and high execution. The basis is that the effect of physical strengthening and training should be efficient.
Starting from these points, there are four basic movements that are most suitable for beginners at present.
Among all the unarmed exercises, pull-ups are the most practical and effective, so this action should be practiced by every novice.
Mainly used to strengthen the body suspension strength and back support strength, suitable for building the width of upper limbs and building an inverted triangle figure.
Lower limb strength is the foundation of physical strength, so lower limb training is essential. For the training of lower limb strength, squat is naturally second to none.
Squat is mainly to strengthen the resistance and stability of lower limbs, and also has a good shaping effect on waist-hip curve.
Leg lifting is an action to train abdominal muscles. Some people don't think it is necessary to practice abdominal muscles, but if you are doing unarmed fitness, you must practice abdominal muscles.
Because abdominal muscles and waist erector spinae work together to maintain the stability of the spine, if you lack abdominal muscle training, poor stability of the spine will weaken the strength of other parts of you.
Push-ups are the most convenient and practical action to improve the strength of shoulder and chest muscles, and are better than instrument training for building the stability of shoulder core.
If the stability of your shoulder core is high enough, the resistance of upper limbs will be greatly increased, thus improving the exercise ability of upper limbs.
These four movements are the most basic movements for getting started with unarmed fitness. Whether you are a street fitness school, a free-hand muscle training school or a physical fitness trainer, these four movements are indispensable basic training.
You may be familiar with these movements, but you have no idea about the arrangement of the training plan. The difference between unarmed fitness and equipment fitness is also in planning.
Bare-handed fitness requires both muscle differentiation and joint differentiation, and joint differentiation is the key point in the process of unarmed fitness. It shows that muscle differentiation, that is, muscle training alone does not affect each other; Joint differentiation means that joints are trained separately and do not affect each other.
Freehand fitness relies more on joint strength. For example, push-ups rely more on shoulder joints and wrists than bench presses, because joints become the core parts to maintain the stability of the body.
Many athletes have achieved muscle differentiation, but they have not achieved joint differentiation, so if their physical fitness is not very good or their training intensity is relatively high, their joints are easily bruised.
Then according to the four kinds of training given above, the unarmed fitness plan should be like this.
It can be seen that it is carried out by one upper limb and one lower limb, which is relatively general. If other actions are added, it is also recommended to adopt this distinction.
This can avoid repeated joint compression and reduce the joint burden. For example, continuous practice of push-ups and pull-ups will increase the burden on the shoulder joint, but after separation, the shoulder joint will recover more fully.
Author: tenacious fitness
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